"Programming: What to Expect for the Week Ahead, 180716-180722."

Our programming is designed in a manner that increases in volume (amount of weight you move) and intensity (how hard you work) incrementally over a set period of time. If you are consistently putting in the effort, you will find that each week is a bit more challenging in it’s own right.
 Photo Courtesy of: Samantha Chin 

Photo Courtesy of: Samantha Chin 

Have you ever felt a point during your training where everything felt slightly heavier than you
wanted it to? As we approach this week of training, I want you to pay attention to those
thoughts. Success comes from consistency, and consistency comes from learning how to
interpret the feedback your body is giving you. If you feel like taking a rest day, that’s okay! Give yourself a break and get ready for training the next day.

This week we will be entering week 3 of this six week cycle. From personal experience, it is around this time that athletes begin to find themselves in a bit of a conundrum when deciding whether to train or not. Fatigue is a bit more noticeable, and workouts can be slightly more challenging than they look on paper. Let me assure you that all of this is normal. Remember that training is a process.

Our programming is designed in a manner that increases in volume (amount of weight you move) and intensity (how hard you work) incrementally over a set period of time. If you are consistently putting in the effort, you will find that each week is a bit more challenging in it’s own right. This week I encourage you to increase your hydration, take a bit more time to stretch in the mornings and at night, and also eat! Your body cannot perform at it’s best when it’s not fueled.

SQUATTING: THE LOW DOWN
This week we are looking at a 3 x 4 @ 80% or RPE 7. Prioritize your position and maintaining a
strong back angle. From a coaching perspective, sets at 80% is around the time where you
can consider using a belt to help with consistency in your technique.

When squatting this week, ask yourself two simple questions:
1. Am I controlling the weight throughout the movement and maintaining my position? If the
answer is yes, then hell yeah! If no, take the loading down 10% and work on keeping a
stable back angle.
2. Am I standing fast out of the bottom of my squat? If yes, then double hell yeah. If no, take
it down 10% and work on being fast out of the bottom of your squat.

WEIGHTLIFTING + STRENGTH MOVEMENTS:
Weightlifting this week will focus on full snatches (or squat snatches). Take time to listen to the cues your coaches give you and make those your mantra while training this week.

The EMOM format is designed in a manner that will allow you to have multiple attempts at moderate weights. Make sure that you are allowing yourself around :45 of rest each minute. That will give you enough time to take a few breaths and prepare for the next set. The only other strength movement you will see this week is the seated DB shoulder press. We are increasing volume by 2 reps this week. Focus on controlling the weights and maintaining consistency in both arms.

METCONS:
This week we are bringing back an "OG CrossFit" favorite in the beginning of the week. This
one’s all about effort. Work hard because it will be over before you know it!

You will also find some great interval work as well as some longer metcons that are slightly
more skill intensive. With these workouts your focus should only be on yourself. Give yourself
some credit for showing up and be grateful for the abilities you have. When you shift your
mindset towards gratitude and enjoyment, training becomes vastly more successful.

QUOTE OF THE WEEK:
A classic line from one of my favorite actors, helps to put some positive perspective on things
going froward this week:

“As I once said to one of my brothers, ‘This is your life, not a
rehearsal.’ Somewhere there’s a score being kept, so you have an
obligation to live life as well as you can, be as engaged as you can.
The human condition means that we can zone out and forget what the
hell we’re doing. So the secret is to have a sense of yourself, your
real self, your unique self. And not just once in a while, or once a
day, but all through the day, the week and life. You know what they
say: ‘Ain’t no try, ain’t nothing to it but to do it." 
- Bill Murray

- Coach Danny


 

 

"Member Monday: Hannah Dormanen"

In my time at Kingfield... I have competed, worked out through two full pregnancies, and come back through steady postpartum recovery (which included a hell of a lot of support and solid coaching).
 Photo Courtesy of: Samantha Chin 

Photo Courtesy of: Samantha Chin 

1. Choose 3 words that best describe you.
 Driven
Affectionate
Authentically awkward :)

2. In 2-4 sentences, tell us - “why CrossFit?”
CrossFit, because I love the tempo, the variety, and the challenges that come with each workout. Kingfield, because the caliber of coaching and community is unmatched. In my time at Kingfield I have cranked out my first pull up, my first hand stand pushup, and my first full Murph.  I have competed, worked out through two full pregnancies, and come back through steady postpartum recovery (which included a hell of a lot of support and solid coaching). Kingfield has always been there for me, meeting me wherever I am, and helping me to be the best version of myself in any given moment.  

3. What goals are you working on - inside of Kingfield?
Truthfully, my #1 goal is showing up.  Right now my life feels like it is full-time everything. Hitting workouts hard 3-4 times a week is what I strive for. When I show up, I know our coaches will bring me the rest of the way.  And, I know I’ll find myself in the mix with a group of awesome people who will push me and pick me up when I need it.

4. In 2-4 sentences, tell us what you’re up to OUTSIDE of Kingfield.
I am a mom to two amazing humans and two goofy dogs, wife and partner in crime to Marcus, and my family means the world to me.  If you come to Kingfield on a Saturday morning, you will likely find us there.  Because, in so many ways, this place is our family, too. 

Other fun facts...I lead a team of analysts at Target HQ in Supply Chain/Inventory Management.  I am fortunate to have a circle of fierce lady friendships that fuel my soul with girl power.  And, I LOVE brunch. 

5. If you had 1 box for all of your things - what would you put in it?
Family photos, a lifetime supply of dark chocolate, good wine, and every book on my top 20 reading list...

6. What is your spirit animal?
According to 3-year-old Liam an elephant. According to my mom a gazelle. I’m cool with both, because the combination marries fierce wit, strength, and grace.


"Running + CrossFit: Prepping for Races, While Strength Training."

Hi! Coach Caitlin here with a little intro piece for our newest blog series: "Running + CrossFit." We’ve enlisted the expertise of Coach Lea, our resident Kingfield Endurance Owner and Head Coach, Owner of Northstar Triathlon and Fitness, and US Triathlon Level 1 Certified Coach. She knows a thing or two about training for endurance sports, having completed seven Ironman Races, five Half Ironman Races and many, many sprint tris, cycling races, marathons...the list goes on. She’s also coached hundreds of athletes through similar trials.

Long story short: she knows what she’s talking about.

And if you’ve ever wondered what happens in the turf room, that is where the Kingfield Endurance classes are held. These are CrossFit classes specifically for endurance athletes. While holding true to all the values we find in CrossFit - functional movements done well, with intensity and variation dosed appropriately - these classes take into account the extra training that endurance sport athletes have to do outside of the gym.

Lea is breaking the mold in the way that endurance sport athletes train by incorporating strength training as a regular part of their routine. This results in reduced risk of injury, better performance and overall healthier bodies and minds.

In this blog series, we have asked Coach Lea to share with us how continuing to do CrossFit while training for an endurance event - marathon, half marathon, tough mudder, triathlon - can be beneficial. Today, she goes over, in simple terms, how strength training benefits the runner. In the coming weeks, she’ll discuss how you can reduce your run volume and perform better and she’ll give you an example a training week that can keep you in the gym and have you ready to crush your racing goals.

For more information on Kingfield Endurance or Northstar Tri, click the links. She recommends this to all of her athletes - why shouldn’t it work for you?


IMG_7161.jpg

Here’s the situation:
You have been doing CrossFit for awhile now, but you’ve been inspired to sign-up for your first half or full marathon.

So you search online, find a beginner plan and realize that it is recommended that you run four days a week. You start to feel like you won’t have any time for your CrossFit workouts or that you will be way too sore to run if you do.

So, what do you do?
In this short blog series we will talk about how keeping CrossFit in your training plan can actually help you achieve your running goals. This week we will focus on how incorporating strength training in your program can help you prevent injury.

All tissues have the capacity to handle a certain level of work before fatigue. Load is the amount of stress you put on your body through training, balanced out by recovery through rest and nutrition. Combined, capacity and load limits determine how resilient a runner’s tissues are. When those limits are low, the odds for injury go up and performance potential can go down. This is where strength training comes in.

Runners want to run, we get it. But if you don’t find the time for strength training, sooner or later you’ll have to make time for injuries. You should aim to have at least two strength sessions per week in addition to your running program. Since you have been doing your strength training for some time now, you will only have to make a few adjustments. Your workouts should be done at 40-60% of your one rep max for lifts. This will make sure you are not too sore for your running workouts.

Stay tuned as next week we will show you how carefully crafted metcons can take the place of one of your running workouts.

- Coach Lea


 

 

"Strength Class Movements: Simple, Yet Effective."

 Photo Courtesy of: Samantha Chin 

Photo Courtesy of: Samantha Chin 

When I hear the phrase, “simple, yet effective,” I think of the wheel. Although the wheel was invented many, many years ago and has evolved over time, the function remains the same (used to get us from point A to point B). We apply this simple concept to the strength program here at CrossFit Kingfield; where we keep workouts simple, yet effective. 

There are 4 main movements (deadlift, pressing, squats and carries) that we use in strength class. Today, we will break down each movement and talk about their significance in training and daily routines.  

1. Deadlift:
The deadlift is a full-body movement that primarily works your posterior chain (hamstrings, glutes, and low back when done correctly), midline, shoulders/upper back, and grip. The deadlift is considered a "hip hinge" movement that involves the closing and opening of the hips. Is this something you do on a daily basis? The answer is yes. Every time you pick up a pen you dropped on the floor, move a piece of furniture, or pick up your child from their playpen, you are deadlifting. In strength class, we deadlift once a week using many different variations to work on/perfect that hip hinge movement pattern.

2. Press: 
Generally speaking, people can pull more than they can push. Overhead pressing is challenging for many people because it requires a lot of shoulder/t-spine mobility and midline stability. Overhead pressing movements are not the only type of pressing we do, it is, however, typically the type of pressing seen in strongman competitions. Introducing a horizontal push (ex: a bench press) can change things up and give athletes a break from high volume vertical pressing. In strength class, we do a mix of vertical and horizontal pressing.

3. Squatting:
The Squat is one of the best exercises that almost everyone can benefit from. Every time you sit in a chair or on the toilet, you are essentially performing a squat. Squatting is great for developing power, strength, midline stability, and building character. We all have had moments in life where it feels like the weight of the world is on our shoulders. We have two options; we can give up and let the weight beat us - or - we can stand up strong and laugh at the weight. We squat heavy from time to time, but we also want to focus on programming volume, tempo, and different variations that will make us stronger.

Using these three movements plus accessory work, we can begin to build a strong foundation to build upon. But wait, did I say three main movements? What happened to the fourth? Tune in next week to hear all about odd object carrying and all the variations that go with it.

- Coach Josh


"Programming: What to Expect for the Week Ahead 180709 - 180715"

 Photo Courtesy of: Samantha Chin 

Photo Courtesy of: Samantha Chin 

Setting realistic expectations around your training can be challenging. Especially if you feel like you are going at it alone, or you are not quite sure what to expect.

As a staff we put a considerable amount of time and effort into programming workouts on a weekly basis. Some of you know that the coaching staff meets weekly to give one another feedback and discuss how we can grow as professionals. This allows us to objectively grade our performance and brainstorm how we can provide you, our clients, with the best possible experience everyday.

We have found in our own personal experience that having a set focus and an understanding of why we are doing something, ultimately helps us stay motivated and excited in our training. As your coaches we want to be there to help guide you on a daily basis (consistency is the secret ingredient to success). There is no special formula or workout combination that will get you to where you want to go. You just have to show up consistently and have the courage to give it your all!

That’s why we decided to write this blog. It gives us an opportunity to provide you with a closer look into what you can expect to see in class on a weekly basis, and will hopefully help you set an intention for the week. So what’s on tap this week? We are in week 2 of a 6 week block (that includes 5 working weeks + 1 deload week).

SQUATTING: THE LOW DOWN
Squatting will increase in % or RPE each week at a very moderate pace. The goal is control and drive. We spent the better part of 14 weeks developing position, so now we want to turn that into strength and power!

When squatting this week, ask yourself two simple questions:
1. Am I controlling the weight throughout the movement and maintaining my position? If the
answer is yes, then hell yeah! If no, take the loading down 10% and work on keeping a stable back angle.
2. Am I standing fast out of the bottom of my squat? If yes, then double hell yeah. If no, take it down 10% and work on being fast out of the bottom of your squat.

WEIGHTLIFTING + STRENGTH MOVEMENTS: HOW HEAVY IS TOO HEAVY??
In regards to weightlifting this week, we will be following the EMOM style for a bit. This is meant to be a tool that will allow you to work on consistency in technique at moderate weights.

Olympic weightlifting takes time. There is no real bones about it. You have to put in the reps, and when you least expect it, BAM! PR! So this week let’s practice some restraint and work on consistency!

For the rest of the week you will notice some Romanian Deadlifts and "bro-style" DB Shoulder Press. These are meant to be accessory lifts that will allow for some added support and stability to our other major lifts.

SIDE NOTE: If performed with precision and tempo, they will also make you quite buff. Just ask coach Chris :)

METCONS:
We are spending some time over this next cycle with some more interval work and fast paced metcons. The interval work should be performed at a relatively high intensity, but not so high that you can’t repeat efforts that are close in time (roughly ~00:05 to 00:08 apart). With the shorter metcons this week, find a pace at which you can work with for each round. Don’t let your mind drift off and think about the whole duration, rather stay present and set small goals!

QUOTE OF THE WEEK:
Here is something to ponder this week if you find yourself needing a boost:
“There is nothing outside of yourself that can ever enable you to get
better, stronger, richer, quicker, or smarter. Everything is within.
Everything exists. Seek nothing outside of yourself.”
- Miyamoto Musahi, The Book of Five Rings

- Coach Danny


"Member Monday: Jesse Velasquez"

Aiming for a couple of longer term and lofty goals: The 2019 Masters Olympic Weightlifting World Championships in Montreal and perhaps an individual berth at the 2020 Granite Games as a 40 year old Masters competitor?
 Photo Courtesy of: Samantha Chin 

Photo Courtesy of: Samantha Chin 

1. Choose 3 words that best describe you.
Studious
Loyal
Dedicated 

2. In 2-4 sentences, tell us - “why CrossFit?”
I had accomplished everything I had ever wanted to do from a bodybuilding and aesthetics standpoint and was becoming complacent. A friend of mine kept posting on social media about CrossFit. When I finally gave it a shot, I was instantly mesmerized by the daily challenges both physically and mentally which provide a never ending variety of fitness obstacles to conquer. It also brings out a competitive spirit that I really missed from my organized sports playing days, add to that the amazing community at Kingfield: it was a very easy choice for me to make this my fitness hobby.

3. What goals are you working on - inside of Kingfield?
Aiming for a couple of longer term and lofty goals: The 2019 Masters Olympic Weightlifting World Championships in Montreal and perhaps an individual berth at the 2020 Granite Games as a 40 year old Masters competitor? Working with 2 of the most dedicated coaches (Chris and Caitlin) will ensure that I am ready to go when the time arises. I have a tendency to over train if I am not careful and they know my mindset and body's capabilities as well as I do.

4. In 2-4 sentences, tell us what you’re up to OUTSIDE of Kingfield.
I run my own personal training and nutritional coaching business (JCV Wellness). There are so many ways that I wish to give back and fitness is my platform to do that (on a side note, thank you Danny for pushing me towards this path). I love helping others work to become confident, strong individuals through education, nutrition and fitness.

I'm also working on my house and building a relationship with my girlfriend and her children. Between owning a business and parenting on the side, I stay pretty busy outside of Kingfield, maybe in the future I can focus on becoming a competitive eater or professional Scrabble player? :) 

5. If you had 1 box for all of your things - what would you put in it?
My books (hence why I'm studious), sports and music memorabilia, family nostalgia (pictures, heirlooms and other memories of my upbringing), iPad, training and fitness equipment, cell phone, restaurant gift cards, clothes and car keys. I'm quite simple.

6. What is your spirit animal?
A Lion - Lions are born leaders, fun loving, confident and very loyal. Sadly this is true as well, on occasion they want to be the center of attention (I have a bit of that in me). I could have been cliche and said "A Unicorn" since they are so damn awesome and magical but a Lion describes my personality to a T.


"What’s The Deal With Strength Class?"

The beauty of Strength workouts is that anyone can do them. They are usually “lower skill” movements that just force you to move.
 Photo Courtesy of: Samantha Chin 

Photo Courtesy of: Samantha Chin 

There are many avenues of fitness that someone can pursue within the walls of CrossFit Kingfield (Weightlifting, CrossFit class, Endurance). Another one of those avenues is what we call "Kingfield Strength" and today we'll take an opportunity to answer a few questions around what exactly this program is. We're going to explore the following questions: 
1. What is Strength class?
2. How does it compliment CrossFit?
3. What can a beginner apply/learn from Strength Class or Strongman movements?

So, what is Strength class all about?
Strength class is designed to take a little step back from CrossFit and spend more time working on building overall strength.  The primary movements that are used in Strength class are the same movements used in the sport of Strongman: Deadlifting, Squatting, Pressing, and Odd Object Carrying.  

All four of these movements are typically used on a daily basis within everyday life and used in majority of our CrossFit classes. The difference is that in Strength Class, we are able to take a little more time to work on the specific mechanics of each movement and perform accessory work to compliment those primary movements.  At Kingfield, we believe that having this extra time to work on strength will give people a better strength foundation to build upon.

We don't just lift heavy weights and call it a day. We still work to get our heart rate up and make sure our lungs are working (testing our aerobic capacity, so CrossFit workouts aren't beyond our ability). 

The typical layout of the week goes something like this:
Monday: Deadlift work, accessory work for posterior chain, and midline work.
Tuesday: Upper body work (typically pressing and pulling), a power output or "strength workout." 
Thursday: Squat work, accessory for anterior chain, and midline work.
Friday: Carrying movement, midline, and a strength workout (for effort/power output)

For many people in Strength class, their ultimate goal is to get back to CrossFit class and complete the workouts with the RX (prescribed) weight.  As we know, a big component of CrossFit is variance. You can see this within different styles of workouts. Some workouts call for 95 pounds and other workouts call for 225 pounds.  It is a pretty cool feeling when someone looks at the workout weight and says “yeah, I can do that" with confidence. 

If you look at a lot of "successful" athletes within CrossFit, they came from an athletic background with many years of training under their belt. This is not meant to discourage anyone from doing CrossFit, but it's something to think about when you look at the working weight for most workouts.

Another reason why Strength class compliments CrossFit is that a lot of the workouts performed are power output workouts (also known as, "for effort workouts").  These workouts are designed so the athlete can give it everything they have for the movements chosen within a single round. After that round, they are given a certain period of rest and then they must repeat same thing for a certain number of rounds.  

The goal is high intensity and repeatability. Typically, an athlete will start to get tired/perform at a lower capacity round after round. Surprise! That is what is suppose to happen. Once athletes are aware of what level of intensity they can reach and keep going, we can determine what kind of pace we can comfortably keep during other workouts. The beauty of Strength workouts is that anyone can do them. They are usually "lower skill" movements that just force you to move.

As I said earlier, if you are interested in CrossFit and only want to participate in CrossFit, you can absolutely do that. But if you are a beginner, you may want to consider attending Strength class for the following reasons; everyone is supportive of each other’s goals and what they are looking to accomplish. No matter which avenue of fitness you pursue, having a support group or community is important. As far as the movements, a beginner can have the appropriate time to learn them. Everyone has to squat onto a toilet to go to the bathroom. Everyone has to hinge (deadlift) to pick something up off the floor. Everyone has to push themselves up or carry something throughout the week, so why not take some time to learn how to do this properly?

Once someone has learned the basics of these movements, they can pay attention to how their body moves/responds. When an athlete knows how their body reacts to certain movements, it makes lifting so much more fun because if the movement feels off they can make adjustments that maybe a coach did not see.

Our bodies are like houses. In order for a house to stay upright during storms or old age, it has to have a strong foundation on which it was built on.  The same thing goes for people. We need to have a strong foundation if we want to survive the stressors of training and lower our chances of injury while lifting.

Finally, it is fun! We love to see people fail and succeed. It is all apart of the process that leads to the result. The results many differ between individuals but the process is much more fun when you have people to share it with! See you guys in class! 

- Coach Josh

STRENGTH CLASS IS OFFERED: 
Monday: 6:30 P.M. 
Tuesday: 6 A.M. & 6:30 P.M.
Thursday: 6 A.M. & 6:30 P.M. 
Friday: 6:30 P.M. 


"Member Monday: Mary Spaniol"

CrossFit has given me so much; the information to dispel myths and actually improve my health, the ability to understand that strong doesn’t equal bulky (and if it does - who cares!), a community of unconditional support, and most importantly a community where I was able to find confidence in myself, inside and out.
 Photo Courtesy of: Samantha Chin 

Photo Courtesy of: Samantha Chin 

1. Choose 3 words that best describe you. 
Optimistic
Light-hearted
Unique

2. In 2-4 sentences, tell us - "Why CrossFit?" 
Before Danny and I started lifting, I was like many post-college grads “skinny-fat” girls; my answer to most things was “run more.” CrossFit has given me so much; the information to dispel myths and actually improve my health, the ability to understand that strong doesn’t equal bulky (and if it does - who cares!), a community of unconditional support, and most importantly a community where I was able to find confidence in myself, inside and out.  Kingfield is, and will always, special place to me.  It’s where I transformed as a person and made numerous life long friends. So, I CrossFit because I like the person it has helped me become, the challenge it presents, and the people I get to do it with. 

3. What goals are you working on INSIDE of Kingfield? 
I’m someone who NEEDS goals inside of Kingfield; it gives my competitive personality something to focus on. A lot of people might not know, but at one time, I have worked with almost all of the coaches on something CrossFit related. Currently, Caitlin and I are two-years into developing and refining my gymnastics (i.e., handstand walking, ring and bar muscle ups, etc.), overall strength, nutrition (haha I’m a weirdo and don’t eat enough carbs), and mindset (aka Mary needs to be okay taking breaks and go easier on herself ). All of the work I’ve done with the coaches has been incredible and incredibly helpful. They get to know you, want to help you, are excited to be there, and always have your best interest in mind. Thanks guys :) 

4. In 2-4 sentences, tell us what you're up to OUTSIDE of Kingfield. 
Well... if you’re looking for me outside of Kingfield, you probably shouldn’t; I’m in prison, but they keep letting me out, so that’s cool. Haha for the record, I work in prison (a super-max) - I’m a psychologist; Dr. Mary.

I work with incarcerated male offenders who have severe mental health symptoms, are a danger to themselves or others, and/or no one knows what’s going on with them and I’ll try to figure it out. I get to help a lot of people and it’s pretty fun.

When I’m not at Kingfield or in prison, I’m probably with my amazing (unbelievably patient) boyfriend and my dog... haha probably pointing out a dog, talking about my dog, or showing him a dog that is “the one” who I “need” to get. Surprise, I love dogs (haha and I told ya, he’s very patient).  Other than that, my niece and nephew are my favorites, I try to volunteer at the animal rescue, and I love to read and nap (naps for the win).

5. If you had 1 box for all of your things - what would you put in it? 
How big is this supposed “box”... my pets would definitely go in it- 1. Because my dog is terrified of life and 2. Because my 21lb cat is lazy AF.  Depending on the remaining space, I’d put in a copy of my dissertation (cuz that wasn’t easy), family heirlooms (WWII stuff, Great Grandma’s jewelry, Ali poster), the candle my nephew made when he was 1 month old, at least one of my fabulous dresses, and I’d top it off with my cell phone (I’m horrible with telephone numbers), a snack, and a beer... cuz if all of your stuff is in a box, you’re probably having a bad day ;) 

6. Lastly, what is your spirit animal? 
After hours in the car, I read this question out loud; Mike and I answered at the same time... (Me) “Unicorn”... (Mike) “Puppy... oh wait, probably a Koala. They sleep 16 hours a day, like you.” 

So for the record, my spirit animal is a unicorn, because they’re majestic, unique, pretty fancy, and “unbelievable”  

Haha if I had a dollar every time was told “you’re unbelievable” I’d have at least another fancy dress.